Osteoporosis is a pediatric disease with geriatric consequences. Peak bone mass is achieved at an early age (16-20 in young women and 20-25 in young men), so building strong bones during childhood and adolescence can be the best defense against developing osteoporosis later in life.
Preventing osteoporosis starts in childhood, when physical activity and a healthy diet rich in calcium, vitamin D, and sufficient calories build strong bones. These need to be continued throughout life, while also avoiding smoking and limiting alcohol intake.
A healthy lifestyle goes a long way in preventing and helping to treat osteoporosis.
Be physically active Include weight-bearing and resistance exercise in your regular workout. Any kind of exercise that puts stress on the bones including aerobics, jogging, walking, tennis, climbing stairs, dancing and weight training can improve bone density. Aim for at least 2½ hours a week (30 minutes a day five times a week or 50 minutes a day three times a week), or as much as you can.
Ensure you are getting enough calcium in your diet The total daily calcium recommendation for adults is around 1,000 to 12,000 mg per day.
The best sources of calcium are: Dairy products such as milk, cheese and yogurt - low fat ones are best Dark green leafy vegetables such as kale, broccoli and cabbage Calcium-fortified foods such as orange juice, cereal, bread, soy beverages and tofu products Nuts, seeds and dried fruits Fish that are eaten with the bones (such as tinned sardines) If you don’t eat many dairy products or calcium-enriched substitutes, then you may need a calcium supplement.
Vitamin D intake Vitamin D is needed for the body to absorb and process calcium and there’s some evidence that osteoporosis progresses more quickly in people who don’t have enough vitamin D. Although our bodies can produce this vitamin on exposure to sunlight, taking a vitamin D supplement may be necessary to ensure the proper absorption of calcium to strengthen the bones. Vitamin D can also be obtained from the diet (especially from oily fish) or from supplements such as fish liver oil.
Stop smoking Blood supply to the bones is significantly reduced in smokers which causes bone degeneration.
Limit your alcohol intake Research studies have demonstrated that regularly consuming more than 2 drinks per day increases the risk for osteoporosis.
Prevent falls Wear low-heeled shoes with nonslip soles and check your house for electrical cords, rugs and slippery surfaces that might cause you to trip or fall. Keep rooms brightly lit, install grab bars inside and outside your shower door, and make sure you can get in and out of your bed easily.
Get a Bone Density Test A simple and quick test can measure your bone mineral density and determine if treatment is necessary to improve your bone health.
Get enough calcium and vitamin D and eat a well-balanced diet.
Engage in regular exercise.
Eat foods that are good for bone health, such as fruits and vegetables.
Avoid smoking and limit alcohol to 2 drinks per day.